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Components

Bench Press

Weighted Pull-ups

Metcon

Settings

Workout

3/18/22

Bench Press (3-2-2-1-1-1)

Every 3 Minutes Building

Weighted Pull-ups (3-2-2-1-1-1)

Metcon (Calories)

Every 90 seconds for 15min
5 Pullups
10 Push-ups
15 Air Squats
Max Calories in Remainder

RX Row Cals
RX+ Bike Cals

Make sure you are getting 30-45sec on the Calories or try scaling to
4/8/12 or 3/6/9

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, March 18, 2022

Male Clients

1

PJ
Dombrowski

CrossFit: 5:30 PM

1 x 1 @ 315 lbs

2

Yaneer
Escappa

CrossFit: 12:00 PM

1 x 1 @ 305 lbs

3

Raphael
kammer

CrossFit: 12:00 PM

1 x 1 @ 270 lbs

4

Joe
Chavanu

CrossFit: 5:30 PM

1 x 1 @ 260 lbs

5

Roussos
Koliakoudakis

CrossFit: 12:00 PM

1 x 1 @ 255 lbs

6

Steve
Fair

CrossFit: 12:00 PM

1 x 1 @ 245 lbs

7

Jared
Barros

CrossFit: 4:00 PM

1 x 1 @ 235 lbs

8

chris
churchwell

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

8

Srinath
Maroju

CrossFit: 9:00 AM

1 x 1 @ 225 lbs

9

Cristian
Vasquez

CrossFit: 5:30 PM

1 x 1 @ 215 lbs

10

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

11

Brett
Curlee

CrossFit: 4:00 PM

2 x 1 @ 175 lbs

12

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 1 @ 165 lbs

13

Justin
Lafferty

CrossFit: 6:00 AM

1 x 1 @ 160 lbs

14

Eric
Iglesias

CrossFit: 5:30 PM

1 x 1 @ 145 lbs

Female Clients

1

Alexandria
H

CrossFit: 9:00 AM

1 x 1 @ 160 lbs

2

Julia
Gongora

CrossFit: 12:00 PM

1 x 1 @ 145 lbs

3

Kandice
Ruckle

CrossFit: 9:00 AM

1 x 1 @ 135 lbs

4

Mariela
Ramos

CrossFit: 6:00 AM

1 x 1 @ 125 lbs

Failed 135

5

Aubree
Rubino

CrossFit: 4:00 PM

1 x 1 @ 120 lbs

6

Devora
Langley

CrossFit: 12:00 PM

1 x 1 @ 110 lbs

7

Ashley
Cole

CrossFit: 7:30 AM

1 x 1 @ 85 lbs

7

Desiree
Jimerson

CrossFit: 12:00 PM

1 x 1 @ 85 lbs

7

Haley
Collins

CrossFit: 12:00 PM

1 x 1 @ 85 lbs

8

Marilyn
Groce

CrossFit: 12:00 PM

1 x 1 @ 70 lbs